When going out to eat, it can be very stressful and even scary for some folks. don't fret though, there are great suggestions below from ITG Diet  and a compilation of tips from Vero Orthopaedics as well. Enjoy your meals!

1. Take a peek at the menu beforehand - You can ALWAYS pull up a menu online before your go to the restaurant. Sure, due to certain circumstances, you won't always be able to prep beforehand but, if you are planning a day or more in advance, take a peek online and preplan your meal! this will make it easier and make you more confident when you go to order. 
2. Order First - This is something I utilize myself! When you order last, you have to hear everyone else's order before you place yours! Which could mean, pasta dishes, sandwiches, creamy soups or something that is not ITG Diet compliant. As you hear each person ordering, it can make it even more difficult to make a healthy decision when it comes to your order and make you more inclined to order something high in sugars and carbs! Take the option away and be the first to order!
3. Drink Plenty of Water (with Lemon or Lime Juice)- Water is so very important for your body not only for digestion, energy, blood sugar levels but, it is imperative for weight loss and appetite control. Drink extra water if you know you are goin out to eat. This can help you feel more full and help control hunger a little more when you are going to a restaurant. The lemon or lime can help open the bile ducts in our liver to help purify the body.
4. What Your Portion Sizes - It is VERY easy to overeat when you go out to eat and with good reason too! Typical portion sizes at restaurants are about 2-3 times more than what an average meal should be consisted of. So, just remember that there is always tomorrow! You can easily use your lean meat serving or extra vegetables as another meal the next day!